Are you ready to MOVE with the LSF 3:1 Method?

Are you ready to MOVE with the LSF 3:1 Method?

Inside the MOVE app you’ll find hundreds of workouts for all fitness levels. These workouts are designed to burn fat, build lean muscle and help you get fit in 30 minutes a day.

When I lost 45 pounds I did it at home, with a set of dumbbells and some serious motivation to change my body and feel good from the inside out.

As a certified personal trainer I’ve helped thousands of women transform their lives and now it’s your turn!

Most Effective Training Methods

The research shows the 3 most effective training methods to burn fat are:

• Strength Training: heavier weights to create muscle hypertrophy
• Circuit Training: moving through different exercises with short breaks
• Conditioning: lighter weights. body weight higher intensity cardio based exercises to improve overall endurance

My MOVE 3:1 Method

My 3:1 method utilizes all three of the above training methods in one quick workout to get you results that last!

In the MOVE app, you’ll find 3 circuit training days.

Your workouts will include 3 Strength : 1 Conditioning exercises.

Within each circuit workout you will have 2 different sets you will complete. In each circuit set are 3 strength based exercises and 1 conditioning exercise.

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Sharing the books I read in February and if they’re worth adding to your collection.

Hi hi! How’s the week going? I hope you’re having a good one. We’re back from a dance competition and hit the ground sprinting into the week. The next month is a busy one, but I’m still trying to get in at least 30 minutes of reading each day. I hit 4 books last month (1 DNF…) and wanted to share the details with you! It was a unique mix of selections with impactful, inspirational, educational, and a little fluff for good measure.

Here are the books I read in Feb!

February Book Recap

The Light We Lost

This book examines the impact of our decisions, and living with the “what-ifs” and implications when we don’t follow our heart. I read this one quickly because I couldn’t wait to see what happened; it reminded me of a Colleen Hoover book with more captivating writing 😉 The ending was a little bit of a disappointment and while I enjoyed this one, it wasn’t one of my top faves. I’d say it’s a 7/10.

From Amazon:

Lucy is faced with a life-altering choice. But before she can make her decision, she must start her story—their story—at the very beginning.

Lucy and Gabe meet as seniors at Columbia University on a day that changes both of their lives forever. Together, they decide they want their lives to mean something, to matter. When they meet again a year later, it seems fated—perhaps they’ll find life’s meaning in each other. But then Gabe becomes a photojournalist assigned to the Middle East and Lucy pursues a career in New York. What follows is a thirteen-year journey of dreams, desires, jealousies, betrayals, and, ultimately, of love. Was it fate that brought them together? Is it choice that has kept them away? Their journey takes Lucy and Gabe continents apart, but never out of each other’s hearts.

This devastatingly romantic debut novel about the enduring power of first love, with a shocking, unforgettable ending, is Love Story for a new generation.

Yellow Wife

This book is based on a true story, and follows the life of Pheby, who is born a slave in Virginia and is the daughter of the plantation’s medicine woman… and the master of the plantation. Instead of receiving the freedom that she’s promised when she turns 18, she ends up being sold and forced to leave her home and those she loves behind. She’s transferred to the Devil’s Acre, which was a real jail that housed and tortured hundreds of thousands of slaves, and becomes the mistress of its Jailer. The book is obviously incredibly hard to read. It’s about a tragic and dark time in our history, and a devastating reminder of the atrocities that have occurred in our society.

While it’s a difficult read, it’s an important read. It was w

Crisp, buttery tortillas filled with spicy chicken and melting cheese add up to a buffalo chicken quesadilla that any fan of buffalo chicken is certain to love.

Buffalo Chicken Quesadilla

Quesadillas are one of those stretch meals or snacks at our house. Don’t we all have those times? When you know you NEED to go to the grocery store but don’t have the time or feel like putting a list together to go. We have all been there.

Cheese and tortillas are never in short supply in my kitchen so it makes these so easy to make.

Buffalo chicken quesadillas are a great way to use up a small amount of leftover chicken. When you make quesadillas a little bit of chicken can go a long way.

Shredded or chopped chicken tossed with buffalo sauce and layered with plenty of cheese between a couple of crisp buttery tortillas? I’ll happily call that lunch any day of the week.

Any kind of cooked chicken can be used for this recipe. Grilled chicken thighs, pan-fried chicken, broiled chicken, and shredded chicken will all work nicely.

If you don’t have leftover chicken on hand already, or just don’t feel like cooking the chicken yourself, my go-to for this type of recipe is often a rotisserie chicken.

My quesadilla technique is super simple. First, butter the tortillas, not the skillet. Second, use two layers of cheese.

You heard that right, bottom tortilla + cheese + the buffalo chicken + more cheese + top tortilla. You can’t go wrong and the cheese holds everything together

Psychotherapist John-Paul Davies explains what depression is, how it can feel, the self-help steps that help and why working with a therapist could open up a much-needed conversation

Every person reading this article will have some sort of relationship to the concept of depression. Whether that’s through lived experience, witnessing the depression of a friend or loved one or questioning if the tough time they are currently going through themselves, is in fact depression.

As Psychotherapist John-Paul Davies explains on Happiful’s podcast, while the initial route for diagnosing depression should be through a visit to your GP or a Psychiatrist, depression is a condition he encounters regularly in his practice. He’s eager to share how common it is and to underline the constant possibility for change and a different way of being.

“Depression is very understandable based on our physiology, our environments, the media and the type of world we live in. It’s a very human response to somebody’s early life, to current circumstances and grief,” John-Paul notes.

“There are most definitely ways we can move through it, albeit it's a gradual process, but never think that because of what’s happened in the past that you can’t change in the present. There’s always hope and things that we can do to help ourselves.”

So what is depression?

“I would say that as human beings, we're at our happiest when we're in the middle band of feelings, which you might describe as ‘calm and alive’,” John-Paul explains. “However, it’s not always possible for human beings to be in that place. If we go above that ‘calm and alive’ band we might be overly aroused, fearful or angry. If we fall below, then we can feel hopeless, helpless, apathetic and in despair. There can be a lack of physical movement that goes with that feeling too. And I think for me, depression is a situation where somebody has a tendency to fall below ‘calm and alive’.”

The impact of depression, he notes, can be far-reaching too. “Depression can have a profound adverse impact, unfortunately on all areas of life for people,” John-Paul shares. “But there can be a range of depressive experiences, some people experience it mildly while, for other people, it's something that's been around clinically quite severely for months or even years in their lives.”

What can you do to help yourself?

As well as seeking support from your GP, John

Sharing a review of Les Mills Pilates on LesMills+. If you’d like to try the platform -the workouts are AMAZING – use my link for 30 days free.

Hi hi! How are you? I hope you’re having a lovely morning so far. I have a couple of conference calls and am looking forward to a hot yoga class. I’d love to hear what you’re up to!

For today’s post, I wanted to share a review of the Les Mills Pilates classes on LesMills+ (formally Les Mills on Demand) because I’ve been loving them lately! It feels SO good to get in a traditional Pilates workout at home, especially since Reformer classes near me are $$$ and I don’t know of any nearby mat classes. I’m sharing my full review in this post and if you want to give it a try, my referral link gets you 30 days freeeee.

Les Mills Mat Pilates Review

Pilates was one of my first workout loves! I would do Mari Winsor DVDs – what a legend – and loved that the movements challenged me in a unique way, targeted core strength, and didn’t get me super sweaty. 😉 (Sometimes it’s nice to go about the rest of the day without needing to shower, or looking like a wet rat.)

I also fell in love with Pilates at our LA Fitness while I was in college; an older gentleman, who was a veteran, would lead us through a mat workout that would have my muscles begging for mercy.

Les Mills Pilates classes contain many of the classic Pilates elements that many of us know and love: the hundred, teasers, side leg series, swan, roll-up, etc. It felt good to do familiar movements, but with the Les Mills incredible cues, instruction, and music that I love so dearly.

Here’s how the class is structured:

1) Warm up, featuring movements like hundred, roll-down, baby swan

2) Hundred strength, including hundred, arm pump, leg circles

3) Abdominal series, with moves like double and single-leg stretch, criss-cross

4) Side leg series

5) Back series with swan, single-leg kick, swimming, back extensions

6) Strength/power with movements like the roll-up, teasers, can-can

7) Cooldown, with stretches like the saw, spine stretch, and forward fold

The mat Pilates classes are all around 35 minutes.

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